Wednesday: Quads/Hams
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| ||
| Barbell back squat - 10-12 reps | ||
| Smith machine Stiff-legged deadlifts - 10-12 reps | ||
| Leg press - 10-12 reps | ||
| Lying leg curls - 10-12 reps | ||
| Leg extensions - 10-12 reps | ||
| Seated leg curls - 10-12 reps | ||
| Dumbbell Lunges - 10-12 reps | ||
| Barbell good mornings - 10-12 reps | ||
| Leg extensions - 10-12 reps | ||
| Standing leg curls - 10-12 reps | ||
| Abductions - 10-12 reps | ||
| Adductions - 10-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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